58 practical weight loss tips lose weight while lying down

Losing weight is a very arduous process that relies heavily on willpower to restrain oneself. Using the wrong methods can not only fail to reduce weight but also harm physical and mental health.

In fact, losing weight is not difficult. By changing some lifestyle habits and maintaining a good mindset, you can easily lose weight while eating. Here are 58 practical weight loss tips worth saving and collecting.

PS: Individuals can adopt suggestions based on their own circumstances. Diabetics and overweight patients with a BMI≥30 are advised to consult a doctor for weight loss methods.

1. Dieting to lose weight is prone to rebound and can lower the basal metabolic rate, making it not worth the effort.

2. Tomato diet, apple diet, fruit and vegetable juice diet... these are essentially forms of dieting, with similar effects as above.

3. Obsessing over calories is meaningless; what matters is the source of the calories, not the quantity.

4. Weight loss pills and teas should not be used indiscriminately. Be wary of unregulated products, as side effects can harm the body.

5. Exercise is the least efficient way to lose weight. Exercising without controlling diet yields poor weight loss results.

6. There is no method for localized fat loss. Fat consumption is systemic; localized exercises only strengthen muscles in that area without reducing subcutaneous fat.

7. Fearing fat and avoiding it is unnecessary. Low-fat diets do not help with weight loss or reduce the risk of cardiovascular diseases.

8. Replacing meals with fruits can lead to malnutrition and excessive sugar intake, which is counterproductive for weight loss.

9. Not eating staple foods for weight loss is inadvisable. The type of staple food consumed is crucial.

10. Skipping breakfast or dinner for weight loss is a form of dieting and can induce gallstones and digestive system diseases.

11. Eating a purely vegetarian diet can lead to malnutrition and symptoms like menopause, dizziness, and fatty liver.

12. Weight loss methods claiming to lose 10 pounds in a week or 40 pounds in a month are generally unreliable.

13. Inducing vomiting after eating is highly inadvisable. It damages the body and can lead to anorexia.

14. The concept of '10,000 steps a day' was invented by the Japanese for marketing purposes and has little significance for weight loss.

15. Weight loss ≠ fat loss. Many rapid weight loss methods primarily reduce body water, not fat.

16. Not sweating during exercise does not mean no fat is burned. Sweating is a way to cool the body and is unrelated to fat burning.

17. Healthy eating plate: 1/2 vegetables and fruits + 1/4 whole grains (brown rice, barley, whole wheat, etc.) + 1/4 quality protein.

18. Vegetables should ideally make up 1/2 of your diet. Eat more fiber-rich vegetables. Starchy vegetables like potatoes, yams, and lotus roots can be considered staple foods.

19. Eat less refined carbs like white rice, bread, and noodles. Opt for whole grains like brown rice, oats, barley, whole wheat, and legumes.

20. Eat less processed meats like bacon, ham, and sausages, which are high in salt and sugar and carry cancer risks.

21. Cook with water as much as possible to retain nutrients and reduce oil and salt intake.

22. Avoid late-night snacks. Eating too late affects sleep and may cause you to skip breakfast, which is bad for metabolism.

23. Drinking more water can speed up metabolism. Sometimes water can offset some hunger, and drinking water before meals aids digestion.

24. Occasionally drinking milk tea is fine, but it's best to choose sugar-free or low-sugar options.

25. Drink less soda and more tea. Tea polyphenols in tea have antioxidant and beauty benefits and can help boost metabolism.

26. Cooking at home is better for hygiene and calorie control. Plus, standing while preparing and washing dishes burns more calories.

27. Carry low-calorie snacks like nuts to reduce the likelihood of overeating when out.

28. American coffee and black coffee can help speed up metabolism and reduce appetite, but those intolerant to caffeine should avoid it.

29. Using smaller plates at home can reduce food intake. Studies show that switching from a 12-inch to a 10-inch plate can reduce food consumption by 22%.

30. When dining out, always order the smallest portion to prevent overeating from the start.

31. Change the order of eating: drink soup and eat vegetables first, then meat. This increases satiety and prevents overeating.

32. Eating more protein can prolong satiety. Adding 1/10 more protein to breakfast can extend satiety and reduce lunch intake.

33. Blending food into a puree is more filling than eating solid food with water, as pureed food stays in the stomach longer.

34. Dairy products like milk and butter are fine. The calcium in dairy helps remove fat and reduce calorie intake.

35. Yogurt is good, but choose Greek yogurt (not brands like Ximuxi) and sugar-free yogurt. Most commercial yogurts and flavored fermented milk contain a lot of sugar.

36. Drink less alcohol. Excessive alcohol can cause alcoholic fatty liver, hinder weight loss, and damage the liver.

37. Choose healthy fats like extra virgin olive oil, sesame oil, flaxseed oil, and canola oil. Avoid palm oil, vegetable oil, and margarine, which contain trans fats found in many cakes, cookies, burgers, fries, and fried foods. Check ingredient labels.

38. Use vinaigrette instead of salad dressing or Thousand Island dressing for salads to reduce calorie and sugar intake.

39. Eat more foods rich in resistant starch (prebiotics), which promote the growth of beneficial gut bacteria and are more reliable than enzymes or green juice.

10 Foods Rich in Resistant Starch

40. Make peace with food. Don't stress over eating an extra bite. Occasional indulgence won't affect overall weight loss results.

41. Combine aerobic exercise with strength training. Aerobic exercise reduces body fat, while strength training increases muscle mass and burns excess calories.

42. Speed up your walking pace. Three 10-minute brisk walks (increased heart rate, slight breathlessness) daily are more effective than just aiming for a step count.

43. Do HIIT (High-Intensity Interval Training) 2-3 times a week for 3 minutes to help burn fat quickly.

44. Besides running, you can choose activities like jumping rope, swimming, and playing badminton. These exercises are equally effective and offer variety to avoid hitting a plateau.

45. People with a BMI over 30 should avoid running and jumping rope to prevent knee injuries. Start with swimming or brisk walking.

46. Always stretch after exercising to promote lactic acid breakdown and prevent muscle soreness and thick legs.

47. Haste makes waste. The effects of exercise appear gradually. It won't lead to rapid weight loss but will help maintain a healthy body and good mood.

48. Stand instead of sitting, and sit instead of lying down. Actively increase walking opportunities. If possible, choose to bike to work.

49. Doing more household chores can also help burn energy.

50. When picking up items from the floor, keep your back straight and bend your knees instead of your waist. This helps protect your back and strengthen your legs.

51. Use stairs instead of elevators. Walk on escalators to burn more calories.

52. Don't just sit on the couch binge-watching shows or playing games. Exercise while watching shows and move around while gaming.

53. Stand against a wall, with the balls of your feet on the ground, and lift your heels up and down. You can do this exercise at home anytime.

54. Avoid staying up late and get more sleep. Lack of sleep stimulates appetite, making you eat more and slowing down metabolism.

55. Get up and move around after sitting for long periods. Use a small water cup to drink water, so you can walk more when refilling it.

56. Relax and release stress. Excessive stress can disrupt metabolism and lead to binge eating. When stressed, focus on relaxing first rather than losing weight.

57. Reward yourself for achieving weight loss milestones to boost your confidence.

58. Losing 4-6 pounds a month is a healthy weight loss rate. Rapid weight loss methods are unreliable and not recommended.

59. Share this article on your social media; it's said to help you lose weight faster.